Office worker ergonomics

Safety+Health shares – in pictures – how the National Safety Council conducts ergonomics assessments of workers’ desks and chairs to help prevent MSDs.

Musculoskeletal disorders accounted for one-third of all injury or illness cases in the United States in 2011, according to Bureau of Labor Statistics data. Among office clerks, receptionists and administrative support workers, 4,050 MSD cases – including carpal tunnel syndrome and injuries to the neck, shoulder and back – required a median range of 11 to 16 days away from work to recover.

The National Safety Council conducts routine ergonomics assessments of NSC office workstations – including those of remote workers. The following pictorial, featuring NSC employees, depicts an abbreviated ergonomics assessment that can be conducted at a typical office workstation. As with all aspects of ergonomics, no “one-size-fits-all” body position or arrangement of items exists – worker needs may differ from what is shown.

Chair adjustments

An employee should be shown how to adjust his or her chair, which initially should be adjusted to a position that is comfortable but does not strain the joints or muscles.

Keyboard and mouse

The computer keyboard and mouse should be comfortably within reach while allowing the forearms, hands and wrists to be roughly parallel to the floor at rest. Wrists in the neutral position should be supported by a wrist or palm support.

The keyboard should be at about the same height as the forearms and slightly tilted. Keyboard trays can be added to allow the employee to raise or lower the keyboard to his or her comfort level.

The mouse should be close to the keyboard and at the same height, allow use without needing to overly reach or extend, and be far enough away from the edge of the workstation surface that the employee’s wrist does not rest on the edge.

Consider providing the employee with an ergonomic mouse if space on the work surface is limited, and to help prevent or avoid aggravating MSDs.

Raise or lower the computer monitor so the top of the screen is at or slightly lower than eye level. Use a monitor riser if necessary to increase height.

To achieve a comfortable viewing distance, have the employee extend his or her arms and adjust the monitor’s distance so that it barely touches the fingertips.

Document holders should be provided to any employee who frequently switches between looking at the screen and paper documents.

To prevent eye strain, experts recommend employees follow the “20-20-20” rule: Glance away from the computer screen every 20 minutes for 20 seconds, and focus on an object that is at least 20 feet away.